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We’re all blithely aware of the joke that Monday is international bench press day in gyms around the world. You commonly see a couple guys training together – one using less than stellar form trying to bench press more than he can properly handle while his workout partner “spots” him while chanting, “It’s all you, bro! It’s all you! I’m barely touching the bar!” (Important service announcement: if you’re bench pressing and someone touches the bar – no matter how “lightly” – before you lock it out, it most certainly was not “all you.”)
Regardless of the jokes and debates (e.g., is it really “functional”) about the bench press, it’s a great exercise. The standing barbell press is too, but we’ll get to that later.
Before we get to the how-to videos, let’s discuss the pros and cons of the barbell bench press.
The Bench Press
The bench press primarily engages the chest, anterior shoulders, and triceps. Put another way: it uses a lot of muscle mass in the upper body, and that’s why it’s such an effective, efficient exercise. One of the main benefits of the bench press is its loading potential. The barbell allows you to control the amount of weight put on the bar. This is especially true if you use fractional plates; you can add a mere half-pound to the bar. The ability to load the bar with small increases allows for longer progress to be made for the exercise.
For example: if I told you to add 5 pounds to the bar every time you bench pressed (the typical smallest weight increase from putting a 2.5-pound plate on each side of the bar) you’d likely stall out quickly. But if you added 2 pounds, or even 1 pound as the weight got heavier, you could make progress much longer.
If you want to get strong and want to do so efficiently, the bench press is a great exercise for training a horizontal pushing movement.
Potential Issues With the Bench Press
The main shortcoming is apparent for some women, particularly very petite women: a standard 45-pound barbell (the only option at many gyms) can be too heavy when starting out. If you’re lucky enough to train at a facility that has 35-pound bars, then you shouldn’t have a problem getting started.
If your gym only has 45-pound bars, and it’s too heavy at first, you’ll have to build up some strength before performing the bench press. I’ll provide my favorite exercise for this in a moment.
Another shortcoming of the bench press: it can cause shoulder discomfort or pain for some trainees depending on injury history, anthropometry, etc. Now, some people experience shoulder pain when bench pressing because they’re using incorrect form, which is addressed in the video below. But for some trainees, even if they use correct form, they can’t perform the movement without discomfort.
The exercise I prefer to use for someone who experiences shoulder discomfort from barbell bench pressing and for the trainee who can’t (yet!) use a 45-pound bar is the good ole fashioned push-up. In many ways, I think the push-up is a better exercise than the bench press, mostly because it’s more efficient. With a push-up you’re not only training your chest, shoulders, and triceps like you do with the bench press, but you also use your stomach, low back, and glutes to stabilize your body.
The big disadvantage to the push-up, however, is its loading potential. Once you’re busting out 10+ flawless push-ups, making them more challenging can be awkward. Resistance bands are a great option, and you can put a weight plate on your back or wear a weight vest. But as you get stronger, it’s awkward and uncomfortable to load. That’s when the barbell bench press is a better alternative for building upper body pressing strength; it’s much easier to load than a push-up. (Parallel bar dips are an option too if you don’t want to bench press and need something more challenging than push-ups.)
Watch the video below to learn how to bench press safely. It’s a bit more complex than just pressing the bar up and down. You need to set your feet, grip, shoulder blades, arch, and position your wrists correctly. It’s all explained in the video, and heed the safety warnings so you can train hard, and smart.
Bench Press Alternatives
If you can’t perform the bench press due to lack of equipment, discomfort, or you’re just not confident having a bar hover over your face, I recommend the push-up as an alternative. The dumbbell bench press is great too and is usually better for someone who experiences shoulder pain with a barbell bench press. You can adjust your hand position with dumbbells and the free movement that occurs in the wrist and elbows when using dumbbells – something you can’t do with a barbell – makes the movement better for some trainees. The parallel bar dip is an option too.
The Standing Barbell Press
While the standing barbell press (or simply as it’s been known for decades: the press) is well known and is as old as the invention of the barbell itself, I think it’s greatly underappreciated for how awesome it truly is. Most people think of it as just another shoulder exercise, and that’s not doing this tremendous lift justice.
Other than the barbell squat and deadlift, few exercises do such a tremendous job of training the entire body while building strength (from pressing the weight overhead), balance (from pressing a weight overhead and not falling over), coordination, and stability (you need to brace your entire body and keep it stable to get the greatest benefit from this movement). And, frankly, it’s as functional as exercise can get. You pick things up and put them on a shelf, for example.
The one glaring, potential drawback to the barbell press is that some women (again, petite women in particular) may have a hard time pressing a standard 45-pound barbell from day one. If the bar is too heavy at first and your gym doesn’t have lighter barbells, I suggest starting with a standing dumbbell press. Keep the reps in the 5-8 range and add weight when possible. Once you can perform several sets (about 3-4) of 5-8 reps with 20 or 25-pound dumbbells, you’ll be able to confidently handle a 45-pound barbell.
Once you can press a 45-pound barbell, its advantages compared to the dumbbell variation shine. For one, it’s much easier to control the loading, as long as you use fractional plates. Most standard dumbbells increase in 5-pound increments (unless you have adjustable dumbbells in your home gym, like I do – then you can increase the weight 2.5 pounds) and that can be a huge jump. Think about it: going from 20 to 25-pound dumbbells is a 25% weight increase. And that’s not distributed over both limbs like it would be with a barbell, which is easier because there’s less stability required when using a barbell (since both hands are holding on to the same object).
With the barbell press you have the luxury of taking the bar out of a rack, as demonstrated in the video below. But with a dumbbell press, you have to swing it into pressing position.
Standing Barbell Press Alternatives
Some people can’t press a barbell overhead, be it from a previous injury, doctor’s orders, or because of their anthropometry. Many times (read, not always) being sure to implement that extra “push” at the very top of the movement – shrugging your shoulders up to the ceiling – alleviates discomfort previously felt when not using that technique. (In the past, the barbell press would aggravate my left shoulder a bit, but once I started doing that extra shrug at the top of the movement, it went away. You may not have the same experience, but it’s worth trying. That’s a tip I learned from Mark Rippetoe in Starting Strength.)
If that still doesn’t make it possible to press a barbell overhead pain free, stick with the dumbbell press variation. Specifically, use a neutral grip – palms face each other – when you press overhead. Be sure to include that extra “shrug” at the top too.
If you’re one of the individuals who can’t press overhead, or has been instructed not to from a therapist or doctor, don’t get discouraged. Just stick to horizontal pressing (e.g., push-ups, bench press variations, etc.) and supplement your shoulder work with some dumbbell or resistance band lateral raises.
You may be wondering: If I think the push-up is in ways better than a bench press, why don’t I recommend handstand push-ups instead of a barbell press? I like handstand push-up variations, and they are an option. However, the barbell press delivers greater training economy because it’s performed standing up, so there’s a greater balance and stabilization component from having to use your stomach, glutes, and legs to stabilize. Plus, you can train it through a longer range of motion; with a handstand push-up you stop once your head touches the ground (unless you elevate your hands, but this is very difficult). The handstand push-up is also more difficult to progress than a standing barbell press.
How to Include the Press and Bench Press in Your Workouts
The bench press and standing press are excellent exercises for building upper body pressing strength efficiently. That’s why they’re awesome, and why women should include them in their strength training program. Never underestimate the power of getting strong with big basic exercises.
Now that you know how to perform the bench press and standing barbell press (or their alternatives, if necessary), you may wonder how to include them in your workouts. Use these guides and templates to get started:
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The Beautiful Badass Lab is finally open, and waiting for you.
The Beautiful Badass Lab is a done-for-you strength training system designed to build a fit, strong, confident body with only 3 workouts per week. New workouts are delivered every month, for six months, and you’ll be part of a growing, private community of badass women.
But first …
This Isn’t For Everyone
And I say that proudly. Not every woman enjoys the Beautiful Badass approach to strength training, but there’s a common thread that connects those who do. It’s a declaration to be the best version of yourself; using strength training to discover the incredible things your body can do; choosing to focus on improving your performance rather than accumulating fatigue; building yourself up instead of tearing yourself down; choosing empowerment over punishment.
Being a Beautiful Badass means using simple, proven strength training methods to build a strong, fit, confident body and being able to maintain it, long-term, without resorting to depriving eating habits or revolving your life around a time-consuming workout schedule.
These are the qualities that define a Beautiful Badass. Whether you’re already employing those principles or are intrigued by them, you should check out The Beautiful Badass Lab.
The Beautiful Badass Lab is a six-phase system. A new strength training program is released every month, for six months. Each monthly workout program is unique so you make consistent progress and don’t get bored. The programs are designed with efficiency in mind and are comprised of three total body workouts per week.
All exercises have a demonstration video, so you know exactly what to do. Each phase has printable workout logs and clear instructions, so there’s zero-guesswork. And, to keep things interesting, two new elements are introduced in Phases 2 and 3: The Challenge Day Workout and Customization Work.
The Challenge Day Workout is introduced in Phase 2. It’s an extra workout that’s performed a few days after completing each phase. These workouts give you something to anticipate, so they boost motivation; it’s an opportunity to test the strength you’ve built, and see what you’re capable of doing.
Customization Work is introduced in Phase 3. This element allows you to make the workouts uniquely your own. You’ll be provided with Fat Loss and Muscle Building Boosters, and you’ll see how to decide which one to choose, and how to incorporate them into the workouts.
Also included is membership in the private Facebook group. You’ll be surrounded by other badass women and have direct access to me. If you have questions, need help, need alternative exercises, or want me to critique your exercise form, you’ll get it there.
How It Works
Immediately after joining you’ll receive an email prompting you to download Phase 1 of The Lab. Every three to four weeks thereafter you’ll receive an email telling you the next phase is available. Just log in, download the program, and get to work. (The Beautiful Badass Lab is a six-month system.)
What Results You Can Expect to Achieve
I’d love to be able to tell you, “You’ll lose X pounds,” or “You’ll get significantly leaner,” or “You’ll build muscle in all the right places,” but I can’t.
You’ll look and feel different if you perform the workouts and make at least moderately intelligent food choices consistently. Everyone responds to these programs differently: some lose quite a bit of fat; some see no change on the bathroom scale but look noticeably different due to a change in body composition. Some set all time personal records in the gym, and most experience a tremendous increase in self-confidence.
No two people respond the same. The results you’ll achieve depend on your current starting point and the Customization Work you choose throughout. If you’re consistent and put in the work, I’m confident you’ll be ecstatic with the results you achieve.
It’s best that you have a barbell set, power rack, adjustable weight bench, and dumbbells. You can swap out exercises if you have most of the equipment. You can ask for appropriate alternatives in the Facebook group.
How long do the workouts take?
Most people complete them in about 40 minutes, but some who prefer a longer warm-up and cool-down report taking closer to 60 minutes per workout.
I hate trying to decide how much weight to use, how long to rest, and other factors. I just want to follow a plan without any guesswork. Do you tell me how to do everything?
I don’t tell you exactly how much weight to use because that varies for everyone. I do, however, provide guidelines that help you determine how much weight to use. And everything else is explained in detail, so there’s zero guesswork: how many sets and reps to perform, how long to rest between sets (when applicable), and how to progress every week.
How many workouts will I perform each week?
Every phase of the six-month system is comprised of three total body workouts, and you’ll perform each once per week. These programs are designed for efficiency; for women who have other obligations and interests and don’t want to revolve their life around the gym.
What if I can’t perform an exercise because of pain, lack of equipment, mobility, etc.?
Most people can perform most of the exercises in the programs, but there isn’t any single exercise everyone can perform. If you can’t perform an exercise, I’ll provide an alternative for you; just ask for help in the Facebook group. (Obviously don’t do any exercises your doctor/surgeon/therapist tells you to avoid.)
What if I hate it?
You can get a full refund within 30 days of purchase.
Is there anything to sweeten the deal?
If you consider being able to get one month free a sweet deal, then yes. You can either pay monthly, for six months (cancel anytime), or make a one-time up front payment and get one month for free.
How Long Is The Lab Open?
The Beautiful Badass Lab is only open through this Saturday, and then it’ll be closed for at least seven months. If you’re interested, get in now.
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You perform the deadlift movement every day, and probably don’t even realize it.
Picking up a loaded laundry basket off the floor.
Picking up your kid.
Picking up a box to load in your SUV because you’re the friend who has an SUV and you inevitably get asked to help everyone you know move their crap.
Because you deadlift every day, in some fashion, doesn’t it stand to reason that training the movement progressively (i.e., with a barbell and adding weight over time) in a controlled manner can be beneficial?
I’ll answer for you: yes, yes it does.
Yes, because you can learn proper lifting mechanics with the barbell deadlift, so you’ll be less likely to get injured when you pick up a heavy object from the floor in daily life. Yes, because being strong makes you more resilient and less prone to injury. Yes, because deadlifting builds muscle and bone and just makes you a more capable human being.
The only good reason not to deadlift is if you’re physically incapable to do so (e.g., you’re injured, have a preexisting condition, etc.).
Why The Barbell Deadlift is Safer Than Picking up a Heavy Box
When you hear the word “deadlift” a certain image may pop into your mind. Perhaps you see a woman or man grinding out a brutally heavy single rep at a powerlifting meet and you instinctively duck because you don’t want one of their bulging eyes to pop out and smack you in the face. Perhaps you imagine the sound of bones crackling and spinal fragments exploding out of someone’s low back. Perhaps you see yourself dominating one and a half times your bodyweight for a clean set of three reps.
Depending on your personal experiences, and what you’ve heard from different trainers/people/doctors/fellow gym-goers who fancy themselves an expert, you’ll associate deadlifts with something: awesomeness, danger, empowerment, etc.
The truth is, getting strong makes you more resilient and less prone to injury. And the deadlift movement is one of the best exercises to build total body strength. Most people pick up a box or other object without even thinking twice. Daily life requires picking things up and putting them down.
Deadlifting a loaded barbell is safe, as long as you don’t have any preexisting conditions that prevent you from performing the movement, and, this part if critical, you use proper form.
Deadlifting is safer than, say, picking up a heavy box from the floor. Unlike a heavy box, the weight is distributed evenly on a loaded barbell (unless you make a loading mistake and put a 10-pound plate on one side and a 5-pound plate on the other) and you lift the weight in an efficient vertical path (i.e., straight up and down) over your body’s center of mass. You control how much weight goes on the bar (you can start with a light weight to learn proper form and gradually add more). You can control the range of motion (i.e., elevate the plates to shorten the range of motion, if necessary).
Contrast a barbell deadlift with a large awkward box you have to grip wherever possible with the majority of the load away from your center of mass and you, hopefully, see the difference.
This is why everyone who is physical capable and injury free — whether you’re 18 or over 50 — should deadlift in some form (more on this below). It’s as functional as functional movement can get. It doesn’t make sense to say, as some proclaimed experts do, “Don’t deadlift because it’s inherently dangerous” but then go about your daily life hoisting objects, kids, dogs, a case of bottled water off the ground.
You’re going to pick up objects in daily life. Why not learn proper biomechanics, get stronger and become more resilient, and see just how strong you can become?
How to Deadlift
When you start with a light weight and master correct form, deadlifts are safe. Learn proper technique from the beginning; it’s much easier than fixing bad habits later.
Common Deadlift Mistakes, And How to Correct Them
You know how to properly deadlift using the video above. Now let’s address some of the most common mistakes people make when deadlifting, and go over how to correct them.
If you’re new to deadlifting and have only been exposed to YouTube videos of horrific deadlift attempts and have been told deadlifting is “bad for you,” you may be intimidated by the movement. Get a knowledgeable coach to help you out, or take your time learning correct form with a light weight.
Grip Options
There are several ways you can hold on to a barbell when deadlifting: the preferred double-overhand grip, mixed grip, hook grip, and using straps. There are some advantages and disadvantages to all.
Other Deadlift Variations
There’s more than one way to perform the deadlift movement pattern.
Elevated deadlift – This was mentioned in the how to deadlift video. If you can’t maintain a rigid, neutral spine pulling from the floor, elevate the weight plates 1-4 inches using blocks, mats, aerobic steps, or safety bars in a power rack. I suggest using the lowest boost possible, so you use the greatest range of motion.
Kettlebell deadlift – This variation can be performed with a single ‘bell between the feet and both hands holding the handle (you can also put the ‘bell on a weight plate or object 1-3 inches high to decrease the range of motion if necessary), or with a ‘bell on each side of the body. This is a particularly good option for someone who wants to learn the correct movement pattern but doesn’t want to use much weight. You will, however, be limited by the weight of the ‘bells.
Sumo deadlift – This variation doesn’t work the low back to the same degree as the conventional barbell deadlift because of the stance. Since, with a sumo deadlift, your stance is much wider your torso won’t be as horizontal. The sumo deadlift loads the hips more, so some trainees find it more comfortable.
That’s an old video so the quality isn’t too great.
RDL – This is a great variation for beginners to ingrain the “hip hinge” movement pattern. It’s especially useful for someone who isn’t comfortable pulling a loaded bar off the ground, since the RDL starts from the top position. I commonly start new trainees with this variation and then progress them to the barbell deadlift once they build strength and confidence with this movement.
Trap bar deadlift – This is a good variation, but it doesn’t work the low back, hamstrings, and glutes quite as much as the conventional barbell deadlift. For someone who can’t deadlift with a barbell, for whatever reason, the trap bar deadlift is useful.
In the end, I recommend deadlifting with a barbell most of the time (or progressing to it once you’ve mastered some of the other beginner-friendly variations above, like the RDL) because it allows for more consistent, progressive loading. You’ll be able to lift more weight with a conventional deadlift than a kettlebell deadlift or RDL. And the barbell deadlift variations work the posterior chain (low back, glutes, hamstrings) a bit more than a trap bar deadlift, which puts more work on the quads.
Regardless of which variations you use, deadlifts are one of the best exercises you can include in your strength training program.
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We’re all blithely aware of the joke that Monday is international bench press day in gyms around the world. You commonly see a couple guys training together – one using less than stellar form trying to bench press more than he can properly handle while his workout partner “spots” him while chanting, “It’s all you, bro! It’s all you! I’m barely touching the bar!” (Important service announcement: if you’re bench pressing and someone touches the bar – no matter how “lightly” – before you lock it out, it most certainly was not “all you.”)
The Beautiful Badass Lab is finally open, and waiting for you.
You perform the deadlift movement every day, and probably don’t even realize it.
